WOD
Rob’s “Ole’ Fart 43’s”
3 Rounds
43 Seconds on 43 seconds off
KB Swings (American or Russian)
Sit Ups
Double Unders
Wall Balls Shots
10 m Sandbag Shuttle
Push Ups
OH Squats 45/35/17
There is no rest in between rounds.
Come out and show your support for Rob on his 43rd birthday as we are trying to get as many people as we can to partake in this festive day of birth.
Sleep is one of the most underrated tools to improve performance and recovery. It is so important that early man still slept even though they did not have the secure environment of houses, locks, and security systems. Early man was low on the food chain more prey than predator, and yet from sundown to sunup […]
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We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
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The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things that you can focus […]
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13 Comments to "Tuesday 12/28/10 CrossFit West Houston"
Reese says:
December 27, 2010 at 10:16 pm -
What time is Rob doing this WOD?
Steph D says:
December 28, 2010 at 3:13 am -
Niiiiceeeee picture selection Rob :)…
Reese- he probably shouldnt do the wod since he’ll be so tired from all of his birthday BURPEES!
Ordie says:
December 28, 2010 at 8:57 am -
This one was fun. The fact that I still can’t do even 1 DU inflated my score, but still challenging. Happy Birthday Rob, good luck with the rest of your KB snatches…
Drexel says:
December 28, 2010 at 11:46 am -
Im back…see yall later…
Joel W. says:
December 28, 2010 at 12:55 pm -
Happy Birthday Rob!!!
See you tomorrow looks like a fun Birthday WOD.
AB says:
December 28, 2010 at 1:46 pm -
Awesome WOD this morning at 9:30, great group of West Houston’ers showed up and showed support. Thanks to everyone for coming out, looking forward to seeing who comes tonight. Happy Birthday Robert Exline
AB says:
December 28, 2010 at 4:39 pm -
Also, big ups to my partner Reese who smashed this workout. Also Also, look here https://trainhardlivesmart.blogspot.com/
Mel V says:
December 28, 2010 at 6:09 pm -
Happy Birthday Rob!
Total: 447
Leah S says:
December 28, 2010 at 6:59 pm -
Happpy Birthday Rob!
Total – 468
Rob says:
December 28, 2010 at 10:31 pm -
Thanks to everybody for coming out and rocking this birthday gift wod. I <3 CFWH :). I completed my Birthday quest of 258 KB Snatches, 28 holiday burpees, and 517 total score on the wod.
Ryan H says:
December 28, 2010 at 11:11 pm -
My score was 534 on this Awesome lil WOD. Happy Birthday Rob.
Tricia J says:
December 29, 2010 at 1:11 am -
Happy Birthday Robert Exline and great job on the WOD!!!
Rob says:
December 29, 2010 at 8:10 am -
We should have named this one “Old Dirty Bastard”